Tech at LFF Seminole for Body Flow 47.  Went over hip stability in Warrior 3; with standing leg bent the lifted leg is at hip height if possible and the hip pointers are facing the floor.  Keeping the hips level is more important than how high the leg is lifted.

1/2 Cow face pose in the twist track.  The back is long, strong and straight when forward folding over the knees.  In the twist of 1/2 cow face pose the twists starts from the lower spine and moves up the spine.  The heart is open, shoulders level and the chin does not lead the pose.  Breath is very important in the twists and full complete breaths should be your first priority. If your breathing is shallow or in the upper chest only back out of the twist and find a place where you can twist and breath fully.

Abdominal track:  Keeping true to Joseph Pilates the legs with the knees bent are kept at a 90 degree angle.  In doing this the work stays in the core especially the lower abdominals.  Don’t cheat yourself by bringing the knees in past the 90 degree position. How do you find this position?  While on your back bend your knees and bring them towards your chest, extend your arms fully towards the knees  and place the palms of your hands on your knees.  With the arms fully extended and palms on your knees your knees should be at 90 degrees now just bring your shin bones parallel to the ceiling.  You are now set to work the abdominals properly.

Continuing in the twist track.  The standing twist the shoulders are over the hips and the hips are level, not one hip crest higher than the other, the spine is long and straight.  If you are advancing the posture by holding onto the foot it should only be done if you can do this while keeping the shoulders over the hips, not rounding forward to hold onto the foot.  This calls for open hamstrings.